The Benefits of Rebounding

Who didn't love to jump on the trampoline in the garden on warm summer days as a child? The effortless bouncing up and down, coupled with a feeling of weightlessness, made time fly by and provided an excellent full-body workout - often without even realising it. The good news is: Trampolining doesn't have to remain a childhood memory! This fun and energising activity has established itself as a popular workout for adults. Jumping on the mini-trampoline, also known as rebounding, offers a variety of physical and mental benefits.

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In the following article, you'll learn why trampoline workouts should be part of your fitness routine.

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What is Rebounding?

Rebounding is a form of aerobic exercise and essentially a form of strength training. You exercise on a mini-trampoline, optionally equipped with a handlebar. It's a fantastic full-body workout with low impact, easily done at home or in group fitness classes. It doesn't matter how old or fit you are, as rebounding is highly versatile and workouts can be adapted to various fitness levels.

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Strength and Muscle Building

Workouts on the trampoline engage the entire body. Bouncing up and down particularly works the abdomen, legs, buttocks, arms, and the entire core musculature [1].  A NASA study from 1980 even found that trampolining is the most effective method for muscle building for astronauts after space missions [2]. The nature of the movement promotes alternating contraction and relaxation of muscles, which strengthens them.
You might think this would lead to significant muscle soreness the next day. However, surprisingly, this is not necessarily the case. Since the muscles are only briefly stressed during jumping, they do not become overly acidic, therefore preventing severe muscle soreness.

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ㅤPhoto credits: pexels

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Improvement of Bone Density

Especially with advancing age, maintaining bone density is crucial to prevent osteoporosis. Various studies have shown that regular trampolining can increase bone density, especially in areas prone to fragility, such as the hips and spine [3]. This makes trampolining not only a fun but also a health-promoting activity for people of all ages.

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Calorie Burning

Do you want to lose a few pounds but haven't found the right method that works for you? We all know how difficult it can be to overcome the inner couch potato and motivate ourselves to exercise regularly. However, rebounding is so much fun that you can't wait to train, and the pounds will drop off on their own. Compared to running, calories can be burned in a much shorter time. A study has shown that a 15-minute trampoline session can burn more calories than 30 minutes of jogging, making it an extremely efficient training option. Moreover, rebounding can boost your metabolism, helping to process nutrients more efficiently [4].

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ㅤPhoto credits: pixabay

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Stimulation of the Lymphatic System

The lymphatic system is a network of tissues, organs, and vessels in the body responsible, among other things, for defence against infections. Bouncing up and down on the trampoline stimulates the lymphatic system, which plays a crucial role in removing toxins and waste products from the body. This gentle pumping movement improves lymphatic circulation, promotes detoxification, and strengthens the immune system [5].
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Joint-Friendly

Unlike high-impact exercises such as running or jogging on hard surfaces, rebounding is very joint-friendly. The elastic trampoline surface reduces the strain and is ideal for people with joint problems or a high risk of injury from running. However, it's important to pay attention to proper jumping technique (you can find numerous videos online), as incorrect jumping can strain the body and feel uncomfortable.

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Improvement of Balance and Coordination

Rebounding is a great way to improve your balance and coordination. Maintaining balance while jumping requires constant adjustment, which automatically improves coordination and balance over time. Whether you're practising high jumps or difficult positions, trampoline workouts will help you develop better motor skills and coordination that will also show in everyday life.

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Mood Enhancer

One of the greatest benefits of rebounding is undoubtedly that it's a lot of fun and can help reduce stress [6]. Whether you've had a stressful workday or just want to clear your mind: Turn on the music and start jumping! Rebounding releases endorphins, the body's natural feel-good hormones. This leaves you feeling invigorated and stress-free. The sheer joy of bouncing up and down provides a mental break from daily stressors and makes it a great fitness routine.

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ㅤPhoto credits: unsplash

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What you need to know to get started

It's easy to get started with rebounding. Look for fitness studios or trampoline parks in your area that offer rebounding classes. This is also a good way to find out if the sport is right for you before you might consider investing in your own mini-trampoline. However, if you prefer to train directly from home, make sure to buy a high-quality trampoline. You can find numerous videos online offering workouts for beginners to advanced levels that provide versatile workouts.

Wear comfortable sportswear that allows you sufficient freedom of movement but isn't too loose on the body while rebounding. Since you'll quickly break a sweat while trampolining, breathable clothing is recommended to keep you pleasantly cool and dry during your workout. At SportsShoes, you'll find a wide selection of sportswear that can support you in your new rebounding fitness journey. 

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Pay attention to supportive shoes or non-slip socks specifically designed for trampolining. Once you feel confident and have gained some experience, you can also train barefoot if that's more comfortable for you.

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As with any new sport, remember: Start slowly and give yourself enough time to learn new skills.

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References:

[1] https://health.clevelandclinic.org/trampoline-workout-benefits

[2] https://ntrs.nasa.gov/citations/19810029519

[3]  https://pubmed.ncbi.nlm.nih.gov/30356528/

[4] http://article.sapub.org/10.5923.j.sports.20160601.01.html

[5] https://medfitnetwork.org/public/all-mfn/rebounding-lymphedema/
[6] https://health.clevelandclinic.org/trampoline-workout-benefits

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